Complete FODMAP List For a Happy Gut
Ever since I posted about how a low FODMAP carbohydrate diet has been amazing for my IBS issues (major gassiness, constipation and lethargy), I've been receiving almost a new email every week from people looking for a complete list of these foods so they can implement it too.
Apparently a LOT of people have these gut issues and it's not pleasant for anyone. Since I've been sending this list out, though, there have been a lot of success stories. I personally have never been happier and no medication or therapy has ever been this beneficial for me.
These past few weeks have been really stressful for me though as I'm moving into my own bootcamp location and have been writing for more and more companies. So, I wasn't sticking to the low FODMAP food list as closely as I should have and my gut has been suffering. But, once I took the FODMAPS out, it's been much better.
In any matter - to make it easy for everyone who wants to know what to eat and not to eat, I'm posting the complete FODMAP list here for you all. Now, I want to disclaim that this is not a list intended to cure or treat every single person out there, and you still need to listen to your own body to find out what works best for you, versus someone else. You're your own best health advocate, so listen to your own gut instinct (no pun intended) :)
Here is the complete FODMAP list I've found works best for most people:
FRUITS TO AVOID:
Excess Fructose fruit:
Excess Fructan fruit:
Excess Polyol fruit:
Blueberries – buy organic
Boysenberry – buy organic
Cranberry – buy organic
Grapes – buy organic
Raspberry – buy organic
Strawberry – buy organic
Suitable dried fruits (some people are ok with dried fruits, others are not):
Cranberries (often are coated in sugar – only eat if not sweetened)
Pineapple (often are coated in sugar – only eat if not sweetened)
Raisins (may not be suitable for everyone…)
Special notes on fruit:
Limit intake of suitable fruits to one serve per meal.
e.g. One whole banana or orange.
Third to half a glass of suitable juice.
Small handful of berries or grapes.
Small amount of suitable dried fruit (e.g. 10 sultanas).
VEGETABLES TO AVOID:
Excess Fructose vegetables:
Sugar snap peas
Excess Fructan vegetables:
Artichokes (Globe & Jerusalem)
Onion (brown, white, & Spanish)
Spring onion (white section).
Excess Polyol vegetables:
Broccoli (may not be suitable for everyone…)
Corn (raw corn may bother some people)
Eggplant (this may be troublesome for some; check individual tolerance)
Lettuce (may be ok or not)
Spring onion (green section)
Squash (this may be troublesome for some; check individual tolerance)
Tomato (cherry tomatoes often are moldy – try to avoid)
Zucchini (this may be troublesome for some; check individual tolerance)
Special notes on vegetables:
Onion is one of the greatest contributors to IBS. Strict avoidance is recommended.
• Onion (brown, white & Spanish), Onion powder, White section of spring onion.
• Leeks, Shallots, Garlic.
There is undeclared onion hidden in many processed foods including, chicken salt, vegetable salt, vegetable powder, dehydrated vegetables, stocks, gravies, soups, marinades, & sauces.
• Green part of spring onion
• Asafoetida powder (* contains gluten).
• Fresh & dried ginger, coriander, basil, lemongrass, chili, mint, parsley, marjoram, oregano, thyme, rosemary & others.
PROBLEM WHEAT & Rye products:
Bread (white, wholemeal, multigrain, sourdough, pita, & many rye)
Pasta & noodles (regular, two minute, spelt, egg noodles, hokkien & udon)
Breakfast cereals (containing wheat, excess dried fruit &/or fruit juice).
Savoury biscuits (wheat based)
Cakes & baked goods (wheat based)
Sweet biscuits (wheat based)
Pastry & breadcrumbs (wheat flour made)
Others (semolina, couscous, bulger)
ALTERNATIVES to WHEAT Grains:
Corn (may bother some people)
ALTERNATIVES to WHEAT Products: (DO NOT RELY ON THESE - eat real food instead)
Gluten free bread
Gluten free pasta, rice noodles, wheat free buckwheat noodles.
Porridge, wheat free muesli, rice bubbles, corn flakes, & gluten free cereals.
Corn thins, rice cakes & crackers, gluten free crackers, ryvitas, & rye cruskits.
Gluten free cakes, flourless cakes.
Gluten free biscuits.
Gluten free pastry mixes, & bread crumbs, polenta, cornflake crumbs.
Buckwheat, polenta, millet, sorghum, sago, tapioca, rice, & corn flours.
Special notes on Wheat:
• Wheat free Rye is tolerable for most (assess individually).
• Small amounts of wheat, such as breadcrumbs, may be tolerable (assess individually).
• Those with diagnosed Coeliac disease should eliminate gluten from their diet.
• Gluten free foods do not contain wheat, rye oats & barley.
o A low FODMAP diet allows oats & barley.
• Trace amounts of wheat ingredients such as soy sauce should not be a problem.
• Many wheat derived products such as wheat starch, wheat thickeners, wheat maltodextrin, wheat dextrin, wheat dextrose, wheat glucose, & wheat color caramel are fructan free glucose chains & should be safe to eat.
OTHER FODMAPs FOODS (containing, FRUCTOSE &/or Fructans) to AVOID:
• Corn syrups
• Corn syrup solids
• Dandelion tea
• Artificial sweeteners (see GOS)
• Sugar free or low carb sweets, mints, gums, & dairy desserts.
• Baked beans, lentils, & chick peas
• Golden syrup
• Maple syrup
• White, brown, raw & castor sugar (sucrose) eaten in moderation.
• Tea, coffee, & herbal teas
• Nuts & seeds (moderation)
• Oat bran
• Barley bran.
• Rice bran.
• Suitable sweeteners (nutrasweet, sucralose, aspartame, stevia, saccharine, tic tacs, minties, regular gum).
• Limit alcohol intake.
• Avoid alcohol which is high in indigestible carbohydrate, such as beer.
• Clear spirits such as Vodka & Gin with water/soda flavored with fresh suitable fruit in moderation is preferable.
• Drink plenty of water.
• Eat in moderation.
• Chew your food well.
• Limit processed foods (hidden FODMAPs & irritants).
• Limit or avoid processed meats ((hidden FODMAPs & irritants).
• Fresh fruit, vegetables, & whole meats/fish are best.